Name: Mixed fish chowder
Prep time: 15 minutes
Cook time: 30-40 minutes
Yield: 6
Ingredients: 15g vegetable oil-based spread; 1 large onion, chopped; 1 bay leaf; 2 sticks celery, finely sliced; 450g floury potatoes, cubed; 25g desiccated coconut; 600ml skimmed milk; 600ml fish stock; 450g mixed boneless, skinless fish fillet, cubed; 100g cooked peeled prawns; 125g frozen peas; 125g frozen sweetcorn kernels; To serve:; 3 tbsp fresh parsley, chopped

A warming hearty soup that seafood lovers will adore.

Serves

Prep

15 minutes

Cook

30-40 minutes

Nutrition information

Each 327g serving contains (excludes serving suggestion)

KCal: 266
Carbs: 25.6g
Fibre: 4.7g
Protein: 24.4g
Fat: 6.2g
(Low)
Saturates: 3.1g
(Low)
Sugars: 8.7g
(Low)
Salt: 0.73g
(Low)
Fruit/Veg Portion: 1

What makes a healthy, balanced diet?

Ingredients

15g vegetable oil-based spread
1 large onion, chopped
1 bay leaf
2 sticks celery, finely sliced
450g floury potatoes, cubed
25g desiccated coconut
600ml skimmed milk
600ml fish stock
450g mixed boneless, skinless fish fillet, cubed
100g cooked peeled prawns
125g frozen peas
125g frozen sweetcorn kernels
To serve:
3 tbsp fresh parsley, chopped

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Method

Step 1

Melt the butter in a large pan, add the onion, bay leaf, celery and potatoes and fry for 3–4 minutes.

Step 2

Add the coconut, milk and fish stock, bring to the boil, cover and simmer for 20–25 minutes, until the potatoes are cooked.

Step 3

Using a fork, mash most of the potato and mix well to combine.

Step 4

Add the fish, prawns, peas and the sweetcorn to the pan and continue to simmer for a further 5 minutes or until the fish is cooked.

Step 5

Season well and serve topped with the parsley.

Recipe tips

To add extra vegetables, simply sautée a few mushrooms or chopped courgette and a chopped red pepper and mix in just before serving.
Spice it up with 1 tbsp mild curry paste added with the stock. Serve with a sprinkle of finely chopped coriander.